How to Stop Procrastination & Increase Motivation | Dr. Andrew Huberman

[@HubermanLabClips]

This clip is from the Huberman Lab episode "Leverage Dopamine to Overcome Procrastination & Optimize Effort.” The full episode can be found on KZbin here: kzbin.info/www/bejne/gV63iGV5ndWtas0

[@Sashas-mom]

Thank you for linking the full discussion. 😊

[@bluesky45299]

How would you prove robot has consciousness using empirical data. How do you prove to blind man what color red is using empirical data. In theory, robot can be programmed to move its hand when it touches hot surface. How do I know its having the experience of hot using test tube(Deduction/induction). The only thing i am certain of is that i have experience of hot. This experience can only come from entity that can already experience existence (Allah-one/indivisible/self-sufficient/unique/All-Loving infinite perfection). If you cannot prove your own consciousness using “scientific method”, then how can you reject the existence of Perfect/infinite metaphysical being(Allah)? “Cogito ergo sum”( I think therefore I am) should be read as “cogito ergo est”(I think therefore Allah is)

[@Dev-cr2mx]

It's a solution for doing something but what we should do for not doing something or how to get de-addiction

[@gryn1s]

As a person who struggled with this for the most part of my life, i can tell that the only thing that works is to get out of the house. If you need to study, or smth, just go to a library, rent an office a spot at some workspace, or whatever. Suddenly, when you are at a purpose fit location all the friction magically goes away. There is something about the commute, increased distance from place of rest, and like minded people in close proximity. No distractions about cleaning the kitchen. Basically this is tried and true 9-5 routine and no amount of willpower or productivity hacks while torturing yourself with WFH can replace it

[@Ensource]

iirc there is something to this. same with addicts staying clean in a new environment. a space can be made to fit a function.

[@rebeccasaltzburg5553]

So true! I finally invested in a co-working space and it has helped a lot.

[@ArtemLokhovitskiy]

@@rebeccasaltzburg5553 what is co-working space? what do you mean by investing into it?

[@hhoi8225]

Depends. Some people need ritual or quiet or few interruptions to get into a productive flow.

[@ASSouls-ui4lo]

​@@ArtemLokhovitskiyIt's an office space you can rent out. Usually a nice floor of a building, other people rent out their own areas.

[@brandonst-louis2544]

In other words, punish yourself for being amotivated or when procrastinating to trick/tell your mind those are not desirable outcomes by giving yourself something even worse to do in the precise moment (not actually harmful to one self). Eventually the brain will associate procrastination with punishment and you'll see yourself more motivated! Thanks Andrew for all the wonderful information you share with us! This helped me immensely!

[@corpaynz]

this actually makes lots of sense

[@iche9373]

so Huberman's trick is basically about conditioning the system by stick & carrot?

[@byronboydstun2222]

Mom's who said "oh you're bored? well I got some chores for you to do." were right all along

[@VM-oi3dk]

It’s not about punishment, it’s about stimulating your brain to produce neurochemicals by prodding it into action. It’s working with the us and downs of dopamine, not punishment.

[@thestarheater973]

Bruh how, that is actually true!

[@magueysunset]

A trick I learned about procrastination is to actually slow down...a lot. The book "30 Days to Overcome Procrastination" by Corin Devaso had interesting exercises because it had nothing to do with time management but self management and letting go. Letting go and slowing down actually speeds things up in the long run, ironically. It's our fear of missing out or not getting or not becoming that slows us down.

[@rittss13]

Hey, thanks for this comment man! It gives me a new perspective to know, you can tell me a little more about it. I am literally procrastinating a lot. I do weird things in procrastination, like watching KZbin or designing a document in an aesthetic way or worse watching hot* videos. I don't know why this happens. But I think it is what you are saying, I actually try to do many things at the same time, but I feel like missing out especially when I see my juniors are making money through online work. If you have time please reply back with one or 2 of your learnings. And Thanks mate.

[@magueysunset]

@@rittss13 I'd suggest slowing down a lot...doing mindfulness helps, that book I recommended helped me with that. It's important to slow down and even stop and do a deep dive into how we perceive ourselves, what our core values are, if the goals we have are really ours or are they adopted from society of family, if our expectations are too high or unrealistic, etc. This takes time, and it's probably the best time ever spent in life is learning oneself.

[@rittss13]

wow thank man for your help@@magueysunset

[@issac7787]

I do that when i feel overwhelmed, good idea

[@Notyour72]

Yes 🙌🏼

[@arrjunerasiah]

Holy crap - The cold shower REALLY worked for me.. I have a couple exams over the next week or so + with the full time job i feel so gassed and stressed from work - the cold shower changed everything. I felt a surge of energy out of no where. 10000x times thank you!!

[@Darknight526]

Hope your exams went well buddy.

[@dmitriizheleznikov2949]

I scare to death of cold water. When I was a kid my mother kept telling me that cold is dangerous. Years passed, I'm almost 41, I walk in the house bare foots for couple of years and have just started trying eating yogurt from the fridge without warming it. It is so hard to overcome. But the cold shower... I don't know. Does it really work and is it really worth it?

[@Darknight526]

@@dmitriizheleznikov2949 When you take a shower next time, in the last 20-30 seconds (even 10 seconds) keep the water a little bit colder than what you usually do. Turn it a centimeter to the colder side, try it out. Commit to this for 7 days and see how you feel yourself when you do it. No need to go all cold in the beginning friend, just like Huberman said, if it's cold enough that you're getting A LITTLE uncomfortable, it's working.

[@dmitriizheleznikov2949]

@@Darknight526 thanks, I will try. Nothing bad will happen if I stay 10 seconds under a little colder shower.

[@FoursWithin]

​@@dmitriizheleznikov2949 As a fellow cold hater who has finally come around to cold showers yes it works. And starting off with very short time is also what worked for me. I added about 10 seconds each shower until I hit the 3 minute mark. Now I can do ten minutes even in the winter, as long as the bathroom isnt below 70° . Keep breathing as naturally as possible, you don't want to hold your breath, which is the typical reaction to cold for myself. You're younger than I am and probably in better health ( it's an assumption but I'm in pretty poor state but the cold showers are a game changer!!! Nothing to lose , lots to gain. 👍

[@zachcreighton4913]

procrastinating by watching this video

[@salihdibaei4336]

I saved this video and i know that i'm never gonna watch it

[@Xeando]

@@salihdibaei4336 watch it

[@1streader505]

​@@salihdibaei4336we are connected by our monkey brain 😂

[@infinite88588]

Same

[@yikailan1714]

你无敌了孩子

[@zhatar4214]

Also just plain doing nothing can work, stare at the wall, turn off everything and stay still... Suddenly working out or studying or doing whatever task becomes something you crave.

[@Silver-fh4fb]

I think this is why yoga nidra or nsdr work as well.

[@MalibuGlassMI]

HUH?

[@damonrossouw9732]

How long does that take you

[@goldythefish36]

@@damonrossouw9732 I would say 15 minutes and you will feel like doing anything instead of nothing. There is a study that I remember being referenced (I don't remember it off the top of my head so take it with a grain of salt) where people would prefer to push a button which causes them a shock and was a bit painful, the majority of the participants ended up pressing that button instead of just doing nothing for the time they were given. Another thing is no matter how long it takes you it's still better than continuing to procrastinate for the whole day, week, month etc. There is no way you would last 6 hours of doing nothing where you have the option of doing something engaging, at least compared to doing nothing.

[@zhatar4214]

@@s1dubbzz751 Well if you fall asleep maybe you need to take a nap

[@sairos4057]

what I like to do to overcome procrastination is to sit still, close my eyes, and observe/pay attention to the procrastination feeling,

[@luacmanhtung5747]

mindfulness!?

[@SarukAlam-r9x]

Is it work

[@commentatorefautitivo]

I'm curious about it, how do you do it? Because I'm really into mindfulness and meditation, but I don't think I really got a lot out of it. I started feeling way more stressed and anxious when I started doing it. Do you have any tips beside the most used quote "just observe your thoughts and feelings"? Thank you in advance

[@lune4682]

@@commentatorefautitivoAfter observing your anxious thoughts, try to actively make them disappear, for example you could imagine your thoughts as bubbles and you popping them and the anxious thoughts fading away. Allowing yourself to just exist without any anxious thoughts or thoughts in general during the time of your meditation. Journaling also helps me to let my thoughts out by seeing them physically

[@Sherry1092]

I’ve had success on a vibration plate, I paid about $100 for it online. I’m recovering from illness and most mornings are rough, my body stiff and fatigued and I just want to go back to sleep.I’ve been exploring at least standing on the vibration plate and it’s been a game changer… it intensely stimulates my circulation my body opens up to wanting to move more and more, and I do while still on the plate twisting from side to side bending over stretching. And within 10-20 minute I’m not just significantly more mobile I’m more clear and in a totally more motivated state of mind. And all I had to do was commit to switching on the power button and standing on the plate for at least 10 minutes. Everything else just begins to happen seemingly on its own.

[@loam]

I had a relapse recently, and after it I've been devastated and apathetic, isolated myself from people for a week. And spend my days procrastinating, it was so hard for me to do anything. I was stuck in KZbin or other entertainment resource watching video by video... Then I started little by little doing things, these videos also helped. I'm trying to get myself out of this misery.

[@samfischerworldwide]

I’ve been in this situation for over a year, finally i managed to get completely sober (over 2 years now) and change my life around. Perhaps one of my video can be of help to you

[@Martianergy]

Have you faced any psychological issue in the past? Like anxiety, depression or any trauma.

[@ghaintvideo]

Theres a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. Its not just a bunch of empty promises; its the real deal.

[@nikolaussoundso]

Amazon lists no such book

[@Ilovemypets-c3r]

The website look like a total scam

[@_Ginger_Tea_]

Hi, if you wanna study better, you could study with me using my videos. Hope this will be helpful ❤

[@Wintermute909]

​@@Ilovemypets-c3ryeah anyone that claims they have "secret techniques" or "techniques that the xyz industrial complex" don't want you to know about, but they will only tell you their 'secret' if you buy their book/class etc are always scams. Just on the statistical probability side, the chances anyone discovered such a game changing secret is tiny, and even if they had, anything that dramatic would leak out so fast it would only be a secret for a couple months max.

[@KAiROS_717]

This is where difficult physical exercise is life changing

[@petarbeljic8311]

Cold shower that's not even super cold but enough cold to make you uncomfortable for at least 2 minutes can literally change your behavior for the rest of the day and even for the day after!

[@srisungazesplash1340]

Did you try cold shower ? If so what were the benefits ?

[@petarbeljic8311]

@@srisungazesplash1340 yes i did and i still do it sometimes. Makes you more alert and after a couple of days/weeks you are more cold resiliant when you go outside on a cold because you are more used to it. It's really hard to do it in the morning because you just woke up and your body is super hot, but getting that shower that is enough cold to make you uncomfortable will wake you up and make you feel like you have superpowers! It's gonna be so strange when you go to school/work in the morning ready to hit it meanwhile everyone else is sleepy xD.

[@rachellehockett8502]

​@@petarbeljic8311, SO hard to do! I am one of those people that cringe at the very idea.

[@MichealScott24]

00:04 Overcoming procrastination through leveraging dopamine peaks and troughs 00:58 Doing something more effortful or painful can help you rebound out of procrastination and lack of motivation quickly. 01:49 To stop procrastination and increase motivation, do something that's harder than the current state. 02:45 Engage in discomfort to combat amotivation and increase productivity. 03:39 Limbic friction can hinder motivation. It can be caused by tiredness or anxiety. 04:26 Exercise for a short while to overcome lack of motivation and procrastination. 05:21 Steepening the trough by doing something that really sucks, like immersing oneself in very cold water. 06:15 Stop procrastination quickly and increase motivation. Crafted by Merlin AI.

[@vickpersaud9857]

Life Saver Bro

[@EhurtAfy]

I relate to this, sometimes weeks go by and I just get the basics done, not much progress on my goals. However, when I have a bad day at work, lot of hours no breaks, I am much more motivated end of the day. There's probably an element where I don't feel as in control when I'm stuck at work. I want to go home but can't so when I finally get home I'm super active. Although I should be more tired, I end up working out, doing cardio, cleaning, doing laundry, drawing, playing games. On a normal day, I mostly just work, eat, and lounge around. As far as I'm concerned, bills are paid, I'm saving money, I'm physically fit, life is good. However when under stress, I just have insane energy and so much gets done, I can't stop Also lol, many times my house gets cleaned when I'm avoiding other activities

[@dmitriizheleznikov2949]

You have just described me 😀

[@TheYoungFactor]

So basically if you don't want to do something, do something that's worse and you'll start to want the first thing more by comparison.

[@StuJones-gn7te]

Procrastination isn't always about not wanting to do something or about how unpleasant it is. Not to speak for everyone, but it could be simple inertia. Its easier to just do nothing.

[@osvaldoambriz648]

Not necessarily, more like do the hardest task you need to do first because your other tasks will be easier

[@JLH-WPM-RKX]

Hidden Time Wealth blew my mind. I’ve shared it with friends, and they’re all amazed at how much more productive theyve become.

[@RabiaMalik-l6n]

The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.

[@francisdarko8647]

A breathwork session is good for changing states. I do 11mn Wim Hoff guided breathing when I’m in a procrastination state.

[@Brendon4Jesus]

A demon everybody/most people struggle with - your practical and simple way of actions is a Golden nugget for me long term - thank you!

[@ThePgkessler]

Dr. H. I sincerely appreciate your approachable deep dive insights into what we know about our miracle brains, and how it relates to life. I’ve listened to this full podcast repeatedly ( I want to get the facts down cold) and it has made a measurable difference in my ability to avoid procrastination. I’m grateful for its positive impact on my quality of life. I’ve seen some bashing of you here and there in the media. Don’t let the turkeys get you down. You’re doing good things.

[@olegb3]

Here are some other actions to make you uncomfortable other than a cold shower: - Listen to Annoying Sounds: Play a sound or music you find particularly annoying or grating in the background. - Wear Uncomfortable Clothing: Put on something slightly uncomfortable, like an itchy sweater or tight shoes. - Awkward Seating: Sit in a less comfortable chair or position or sit on an object that is causing discomfort. - Hold a Plank Position: Hold a plank position for a minute or so. It's physically demanding but not harmful. - Backwards Clothing: Wear an item of clothing backwards.

[@Kuk0san]

Majority of these are just annoying tho, not uncomfortable. The only one featuring discomfort in my view is the plank suggestion.

[@mommaninja51]

@@Kuk0sanyes, & requires ‘action’ to move you out of inertia.

[@terrancekayton007]

Thanks for the suggestions.

[@RPhTom]

daily beatings & trips to siberia. my childhood.

[@JacobSoundy]

Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.

[@EphesiansArmor1]

You took my daily challenge, and supplied real time tools in under 7 minutes. You are a pioneer in bridging the gap between complex therapy & delivering it in Laymans terms. Grateful 🙏

[@mahjoubabelhadaoui1174]

Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.

[@hpn1427]

I procrastinated watching this video, that's how messed up my brain is

[@iche9373]

Then take a cold shower, Captain Cynical.

[@rachellehockett8502]

🤣🤣

[@shivanshsharma4916]

0:32 months before yesterday i felt like i could never make a css design by myself .. today i just made a full fledged project out of nowhere

[@user-vd7dw3tl9x]

Proud

[@mrgalaxy975]

Hello@shivanshsharma4916 please can you link up. I'm also learning web design and I need a partner. I want to know if you would like to join me.

[@barstidius3363]

I’ve watched so many self help videos like this for advice and motivation, yet I can never break free of how lazy and inconsistent I am. JUST WANT TO SCREAM.

[@eso_side]

You are not alone. Let's keep pushing.

[@AYUSHKUMAR-yw7hj]

🫂 us moment

[@StoicLoneWolf380]

Are you holding yourself accountable? Or do you have everything in your life that makes you lazy?

[@opalcoastal-ld5kd]

I’m right there with you. Something that really helped me a lot was the book “Atomic Habits” by James Clear, and he talks about implementing systems so that you eventually will be able to do certain things on autopilot, leaving the motivation for the more important things. It’s hard to explain here, but I highly recommend that book. It has completely charged my life.

[@dennispetrov9628]

Used to feel the same. But I think it's because people like us get mentally tired quicker and take longer to recharge, so we underperform. Well that's the way we are, and blaming ourselves doesn't make it any better. In fact it spends the very few resources that we need to get ourselves up anx running. Quit blaming yourself, just do whatever you can, however little, only do it well. Besides, sometimes it's good to be behind to see something overlooked by others.

[@memastarful]

I love to procrastinate and take my sweet loving time doing things. However, I do recognize there is a time to be assertive and proactive.

[@frederickschneider3165]

Yes, and the perfect time is First Thing Tomorrow!

[@memastarful]

@@frederickschneider3165 lol

[@NS-ux7qi]

This means I need to remind myself that what’s worse than not studying to get a new job & procrastinating because it’s tough is to keep going back everyday to same toxic low paying job with bullying toxic people who make me feel unworthy, not good enough, less of myself, who insult me given any chance & give me anxiety & stress 😢

[@renasouza8261]

If you are cleaning the house to avoid procrastination, you are reinforcing that pathway for dopamine in your brain, you are essentially hitting yourself in the foot. So you are absolutely right, if you do anything else that's rewarding instead of what you need to do, you are never gonna be motivated to do what you need to do

[@sapphirestar5666]

Procrastination is totally about believing the circumstances are not that bad until they are. Example: shoveling snow is not important unless you: 1. Can't get out of your driveway 2. May lose your job. Then it becomes very important. Money or lack of it has always been a motivator.

[@life.capturer]

I think while doing my college assignments, i sometimes get amotivated by the load and how i could not complete everything on time, which doesnt need to be done. But thinking of completing everything doesnt let me complete anything. From now onwards,the goal needs to be put small so that it gets completed and other tasks can be done after that

[@ulisesquinto7210]

thank you Andrew, eventhrough my lazy and crazy mind won't let me live as I would like and should, your videos really help me to go on ❤

[@MarkJones-yu1rs]

it’s kinda crazy how nobody’s talking about the forbidden ebook called 25 Money Secrets From Donald Trump

[@dudders7701]

huh

[@benjaminli21]

@@dudders7701 1.2k like and no reply and no discussion... feels like a bot to promote that thing... I googled it and it just a website of some sort... maybe a bot to promote that website?

[@atharvafasale]

bot

[@ThanosSofroniou]

One minor correction. Procrastination is not laziness or a lack of motivation so increasing these won't do much. Its more like an emotional regulation problem. But overall the tips and doing something that really sucks is exactly how to attack emotional dysregulation

[@anniehope8651]

Yeah, if you can make yourself do something that's worse, you didn't have a motivation problem to begin with. I could see how this could work if the 'replacement task' is emotionally less difficult but still boosts your dopamine, so it makes you better equipped for the task you find so hard to do. It creates some momentum. It basically dopes you to do the hard thing.

[@leemorrison8785]

Cold shower, hate them but they definitely work. ❤

[@jopo7996]

I'll write a funny comment later.

[@angelmarinos3910]

I 'll write another*

[@gbp3616]

Advanced humor 😂

[@toohak2782]

Do it now you won’t

[@mahanhthr]

😂

[@Jonathan-jq5cl]

I’ll write a funny response to your comment tomorrow.

[@RobJones-x8k]

Brilliant! I always wondered why procrastination was affecting me so badly, its great to learn the science behind this

[@ruk1on1]

I'm so grateful for this channel man.

[@shadowshapedheart]

This has been on my “watch later “ list forever. Ha! Oh… but seriously, instead of cold shower, I just watched it. Now it wasn’t painful and I have accomplished my goal. But I see what you’re getting at. I often have to force myself to get going on a project and that force is all the pain/discomfort I need, dopamine or not. I at least move forward even if I don’t finish the project today.

[@sandipbhandari1796]

The fact that i am procrastinating by watching this video is crazy.

[@StuJones-gn7te]

I waste a lot of time on youtube.

[@orcunsarmis2959]

Thanks for the video, when I was listening, I realised that sometimes, I am doing naturally that type of hard tasks when I am down. Actually on the cover of want to doing something crazy, different or something for breaking the routine.

[@FootballIndiano]

I haven't studied since 5 days Today thought to study so searched and this video came up I didnt watch i have saved it on watch later . Ill watch this tomorrow before my study time

[@raschellharlingten]

Facts ! When we get out of our comfort zone we grow exponentially

[@lexsodz]

I don't feel like running 10 km today. I'll do something more painful instead to get motivated. Runs a marathon :P

[@Angel-gb9gi]

For me its its getting stuck in which way to go so i sit on it and wait. Then its fear of making the wrong decision then its stress from running out of time to do it until i am too fearul and lost to know what to do so i dontdo anything and feel like crap for letting everyone down once again. Those feelings of fear, confusion, and stress make you paralyzed in not doing anything. I am getting worse and worse with time. Ive always had very little interests in life and even those interest that kept me moving are now put on the back burner not wanting to do them. I sleep a lot and ind nothing really enjoyable.

[@lenniegath]

copy you

[@mane1138]

Great vid. As it occurred to me while watching as you mentioned cold water and short term exercise,it sounds like: shock the body or snap it out of this estate Also like running a flight of stairs. Something actively snapping the body awake.

[@yesenia3816]

In other words, just do what you need to do because it takes less effort than to put yourself in a harder state, take yourself out of that harder state, and then put yourself into the proper state to get done what needs to get done in the first place. Then, you'll have time to chill at the end of the day. Bonus. 😁

[@dmitriizheleznikov2949]

As I understood he suggests putting yourself in a state of some discomfort, not the state of discomfort more than required for the task you are procrastinating on, just add some of it. It should increase you dopamine level and give you some motivation to actually work on that task. He always advocates for cold shower as that discomfort because it is scary, uncomfortable (even painful), and quick. I don't know... I will try to convince myself to try 🙂

[@djfghwetrysdfg]

Dude thanks to put this into a format that I can actually motivate myself to watch 😊 as opposed to thinking ok I wanna know it but two hours.....

[@Player-gn3dc]

Added to my Watch Later Playlist, thanks fam!

[@FakeNews-Is-Here]

😂

[@derekcraig3617]

So.... to stop procrastinating I need to get off my butt and do something challenging.... But I'm A-motived and doing things, anything, is tough. So how am I going to search out discomfort when I'm A-motivated??? I'm already not wanting to do ANYTHING...

[@navyanagendra7243]

Someonee anyonee please answer thisssss!!!

[@stefanboatca2264]

just think what's the thing you avoid to do the most, that probably is the hardest one for you in the moment. now take your phone an set a 2 minute timer to do that thing. then when you do that, increase to 5 min, then 10 min and so on until you reach 90-120 min of concentrated, focused work at a time. it's ok if in the beggining you just hallucinate doing nothing for the first minutes, that's just your brain being scared, remember it takes courage to beat the procrastination

[@andi-roo-pookins]

"Oh, you can't get up? The solution to not getting up is just getting up, so get up!" Like, okay, I don't think we're speaking the same language... You're starting from the "GO" position, whereas I'm starting from "PROBABLY DEAD, CHECK FOR PULSE." These are not the same. Your solution is a non-starter for the near-dead.

[@stefanboatca2264]

@@andi-roo-pookins seems to me that you're pretty able to formulate an articulate answer longer than a few words, so your pulse is allright. Just trust me and do 2 minutes, it will feel like trying to move a car with the bare hands but you can do it, i don't know you but i know you can focus for 2 minutes on a task, start from there.

[@iche9373]

Do a cold shower

[@AeriykTheRed]

I’ll watch this video tomorrow

[@canishma]

Immediately added this to my Watch Later…

[@LasVegasSand_s]

What are some examples of things that are “safe but suck”? I agree with Dr Huberman here that the cringe could be a powerful clue.

[@tomazhb1692]

Sauna, ice bath, cold shower, apnea and surely there are others

[@angeloselarja]

Exercise

[@MichaelCavano]

I'd also like some more examples. I already do the cold showers. Here are a couple that come to mind... - an exercise you don't normally do - facing fears - like (safely) approaching dogs if you're afraid of them, or touching spiders, etc - eating something gross, like if you hate pickles - eating something spicy on its own - doing 10 minutes of difficult math problems - stretching your comfort zone by sending a nice email that goes beyond what you'd normally be comfortable saying - uncomfortable things that are helpful to others Not sure if all these would work. I'm thinking along the lines of what preteens would dare each other to do. Lol. Hopefully more people give some better ideas!!

[@tomazhb1692]

@@MichaelCavano the thing is that these basic ones are hard but also increase dopamine So I don't see any reason to do others

[@MichaelCavano]

@@tomazhb1692 - True. But I don't have a sauna and there are only so many cold showers you can have in a day. Tolerance builds and my water doesn't get any colder. And who has time for setting up an ice bath when there are 1000 things overdue from too much procrastination? Plus cold showers aren't always feasible anyway. So more tools in the belt are never a bad idea

[@Chadpritai]

I'm procrastinating here ❤

[@chiraggarg405]

Also me saving the video to watch later

[@unknown-ix9jq]

Saved the video to watch later

[@vaibhav-q5p]

🎯 Key points for quick navigation: 00:02:00 *🔄 Overcoming Procrastination Through Discomfort* - Rebounding from procrastination involves engaging in activities that require more effort than the current amotivated state. - Avoid damaging behaviors; instead, use "painful" activities safely, like cold exposure, to boost motivation. - Such activities harness the dopamine system, increasing motivation by steepening the trough of decreasing motivation levels. 00:03:26 *🧠 Understanding Limbic Friction* - Limbic friction is the internal resistance between motivation and anxiety, influencing action initiation. - Activities can feel easier because they require less limbic friction than more demanding tasks. - Understanding and manipulating limbic friction can help shift from procrastination to action. 00:05:22 *❄️ Using Cold as a Motivational Tool* - Cold exposure is presented as a safe, unpleasant task that can reset the motivational state. - Engaging in discomfort like cold water immersion can rapidly transition the brain out of a procrastination phase. - Cringing at cold water signifies a potential tool for overcoming procrastination safely. Made with HARPA AI

[@luisemirotorresjimenez744]

I am procrastinating while watching this

[@gz8793]

Thank you Dr Huberman! You made such an impact to my life ❤

[@JohnsTechBlog]

I don’t get it. From a neuroscience perspective, this is almost certainly 100% accurate, but if using your example, I’m procrastinating going to the gym because I see it as painful (even though I know it will be beneficial) how do I get my brain to agree to doing something even worse? I’d end up procrastinating the cold shower, and the gym would be completely out of mind! 😕

[@lorainisrael]

😂 Exactly my thoughts

[@mommaninja51]

When you are in the shower, turn the hot water off. Stand under the water as it gets colder & hop around under it for a few minutes. Bask in the pride of knowing you did something hard! Mentally, if you get in the habit of doing something mentally “harder” than working out (like take an unwanted cold shower), you are more likely to be able to do something less hard ( like working out).

[@l.ferrer7923]

How about Looking at the future, better-looking you? Having that picture in mind, or a “movie” of oneself in such a state ( goal accomplished) interacting with one’s most loved, adored person (or even those who bullied you?). 🎥 May Play the movie in mind before going & while doing exercise. I tend to dwell in the present myself. 😁

[@achromatic03]

Same! My brain sucks

[@mithunxkumar]

procrastinate everything 😂

[@holidaytang5667]

sleep well... eat healthy... exercise regularly... motivation becomes easier as you become better at these

[@ruk1on1]

I was procrastinating on reading, I did a 1 minute plank and then started reading🙏🏾

[@Ranas-qm8vn]

🎯 Key points for quick navigation: 00:02 *🧠 Leveraging addiction research to overcome procrastination* - Depth of the trough after a dopamine peak is proportional to the peak's height and steepness - The rate of getting out of the trough is proportional to its steepness - Engaging in activities harder than the current state can help rebound from a dopamine trough quickly 02:00 *🔄 Steepening the trough to increase motivation* - Putting oneself in a state that's harder than the current unmotivated state can help - Engaging in tangential activities or deliberate discomfort can push you out of the trough faster - Cold exposure through cold showers or ice baths can be a tool to increase motivation 06:49 *⏰ Addressing procrastination promptly* - Waiting for procrastination to fade may not be the best approach - Triggering an anxious or activated state through deadlines may help complete tasks - Getting out of an unmotivated state quickly is more effective than waiting for motivation

[@jimmicrackhead12]

Saved to watch later.

[@jimmyfloyd6]

😆

[@potterylady44]

I did when I first show it last week lolololllol. I am just getting t watch it toda.

[@daddydeatrix1166]

Ok so i just waterboard myself after an 10 hour shift to get myself to workout. GOT IT! TY HUBERMAN LAB CLIPS

[@RoiGancharski]

This changed my life

[@passocurto]

First, I would like to say that I love to hear you on Spotify, you inspire me to grow up. Thank you. So, could you speak about how the magnesium works in our brain? I am using, and I can separate my life and after and before magnesium. Now, I'm using zinc too.

[@anthonyflores1606]

Thank you. I have been watching several times a week and take away a great deal from your work and wisdom. I’d like to ask an odd, irrelevant question if I may. What brand of shirt do you wear? The look, fit, aesthetic are spot on.

[@ItsBrainDrain]

Saving this to my watch later

[@peterpiper5300]

What practical, realistic activity can be done aside from cold showers? I live in a tropical country experiencing heatwaves now. Warm water comes out of our faucets. Just setting up a cold dip (buying ice, filling tub with water) makes mennot want to do it.

[@mrpotatoooooo]

I've been procrastinating watching this for 2 days. Help.

[@aarshrai]

pretty intellectual and interesting deep dive in on this topic. I came out of this video with a lot of knowledge!

[@nomadd27828]

Where can one find the baseline / foundational stuff hes referring to at @4:16 ?

[@نبڕٰا-ب9و]

Thank you for this amazing video ❤

[@lewisthelibrarian]

The 1 second rule from David Goggins. The absolute best motivation.

[@OwO-bs9bu]

Such a valuable video! I'll do my homework after watching this

[@yammy1688]

Saved to watch later!

[@LeutrimFerizi]

In the Quran (94:5), the following is said: "so surely, with hardship comes ease". I think that’s beatiful.

[@LeutrimFerizi]

To pray five times a day, all at different times - must be really disciplining.

[@teropiispala2576]

This sounds really difficult equation. If you find that cold water helps, it'll become plesurable thing you want to do. For me, it has been that for ages. Whenever there's a change to saw a hole on ice and go there from sauna, I do it. I live in Finland and nearby lake, and here water is below 8C from mid september to mid may and frozen from october to end of april. I used to take a short swim almost every night and make a hole and swim there at least few times per week. I didn't felt it painful and it made me feel good. Now I have get more lazy, but I still enjoy it when I do it. Anyway, it feels difficult to find something unpleasant or painful to do.

[@voltgaming2213]

I just want you to know that your show is l one of the best on KZbin the work and the quality is great on your channel keep up the good work

[@mrunknownmen]

The concept of Hidden Time Wealth blew my mind. It’s like finding a cheat code for productivity and defeating procrastination.

[@CrystalPamelara]

The way Hidden Time Wealth dives into the concept of prodre pure gold, and I wish more people knew about them.uctivity is mind-blowing. Hidden Time Wealth tips a

[@purepotentialityNow]

Definitely Required This but its More about Sifting too much Information sort of Procrastinating 😊😊😊 Blessings Professor

[@abdolhamedsharef2924]

Outstanding topics

[@viracocha03]

I have been suffering horrible lack of motivation in the past couple months, to the point its starting to cause depression. I've never really felt like this before in my life and the worst part is, I don't feel like there is any reason for it at all because for the most part I'm very lucky and have a decent life. I'm just not fucking happy right now and I don't want to do jack shit. IF it wasn't for my dog, I don't think I would even be going outside right now besides for work.

[@anniehope8651]

It's probably the other way around. You suffer from depression and that makes you unmotivated. They are very closely related. Real depression doesn't have a reason. If it did, because you have hard stuff to deal with in your life, you don't have depression. Then you're just going through a rough time. It can make you feel down, but that's not depression.

[@viracocha03]

@@anniehope8651 Appreciate the reply. I was recently told I'm probably suffering from seasonal affective disorder. This year I took a winter lay off for the first time in over a decade, so I have only been working when we get a snow fall. On top of that, we moved across the country last summer and we get a lot less sun here in winter time then where I used to live and most my daily routines from before all got messed up or entirely stopped after the move. He thinks to combination of that is causing the a seasonal depression. I denied medication for now, decided to start taking vit D supplements along with a couple other things. I'm trying to start a easy work out routine in the mornings but still finding that a little tough. Ill get through it, just a new experience for me. Again, thank you for the time you took to reply.

[@DarrenCharlesse]

There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.

[@alexi2460]

Overthinking stuff can be a problem. Rebound, hmm. I've tred this all the time but still struggled

[@jjimenezjj]

I'll save this clip for later.

[@pp-1954]

No pain no gain

[@kates9455]

Thanks! I will try this

[@confusedkid5498]

He is telling if you are feeling procastination don't do the easy task like scrolling reels ,playing games ,just do the harder things than that so you can come out of that and if you perform the easy task as we brains like the most easy task to be done ,so further you know what will happen

[@jacac]

I find this a bit shallow. I've been in my current job for 7 years. The first few years it was interesting because it was difficult. But now I stopped learning. There's no challenge anymore. Therefore, I get very bored and unmotivated and then, I procrastinate. What can I do? Change job? Yeah, that's the ideal solution. I've tried many times. But sometimes things do not depend on you solely. So here I am in the meanwhile, procrastinating every day in this very boring job. And I can't see what a cold shower can do for me. The thing is, boredom is the only problem that gets worse with practice, boredom is the only problem that gets worse with practice, boredom is the only problem that gets worse with practice...

[@miklevey3429]

I’ve been procrastinating watching this video.

[@IamSpiders]

"[Cleaning the house] is not harder than doing nothing in that moment or else you wouldn't be doing it" Uh this logic seems kinda circular. Because using that logic if I can motivate to do a cold shower then it's not harder than doing nothing either.

[@anniehope8651]

Yup that's what I think about this whole video. If you can find the motivation to do something worse that what you are procratinating for, you didn't have a motivation problem in the first place. If I'm on the couch, and I'm procrastinating doing the dishes, then there's no way a cold shower will get me off that couch. I think I would get an extra blanket, lol. To me it makes much more sense to start with something relatively easy, so you at least get off that couch, and often that builds you some momentum to do harder/bigger tasks. The first step, to get off that couch, is the hardest, and when you can make yourself take that first step by making it smaller, you have already done half the job.

[@alicebobson2868]

your vids are saving my grades

[@andhikamu-dz1xx]

Doing something harder than your current task that you are procrastinating on

[@basilthoppil]

I opened my laptop to finish some tasks, which had a deadline 1 week ago. Suddenly my instant gratification monkey suggested - to WATCH VIDEOS on 'HOW TO STOP procrastination'

[@basilthoppil]

Jokes apart - It was a hard realisation, Thanks for this amazing revelation 🙂

[@harshitpanchal]

Hey Andrew your technique is very logical and helpful. but a type of procrastination you mentioned at 3:47. like we have to do a very lengthy rabbithole computer task. but instead of demotivation we are delaying it we are anxous and keep staying still rather going into it. so how to get out of that kind of procrastination? Pls Help 🙏